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High Protein Recipes

High Protein Egg Muffins Recipe

The High Protein Egg Muffins Recipe is a quick, healthy, and meal-prep friendly breakfast option packed with protein, vegetables, and essential nutrients. These baked egg muffins are perfect for busy mornings, fitness diets, weight management, and clean eating lifestyles. They are easy to customize, portable, and can be stored for several days, making them ideal for weekly meal prep.
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Prep Time 10 minutes
Cook Time 20 minutes
Total Time 30 minutes
Servings: 6
Course: Breakfast
Cuisine: American
Calories: 100
Ingredients Equipment Method Notes

Ingredients
  

  • 8 –10 large eggs
  • 1/2 cup milk optional for fluffiness
  • 1 cup spinach chopped
  • 1/2 cup bell peppers diced
  • 1/2 cup onions chopped
  • 1/2 cup cooked chicken or turkey optional for extra protein
  • 1/2 cup shredded cheese cheddar or mozzarella
  • Salt to taste
  • Black pepper to taste
  • 1/2 teaspoon garlic powder optional
  • Cooking spray or a little olive oil for greasing tray

Equipment

  • Muffin tray (12-cup recommended)
  • Mixing bowl
  • Whisk or fork
  • Measuring cups
  • Knife and chopping board
  • Oven
  • Cooking spray or brush (for greasing)
  • Spatula (optional for mixing)

Method
 

  1. Preheat the Oven: Preheat your oven to 180°C (350°F). Grease the muffin tray lightly with oil or cooking spray to prevent sticking.
  2. Prepare Egg Mixture: In a large bowl, crack the eggs and whisk them well until smooth. Add milk, salt, black pepper, and garlic powder. Mix until fully combined.
  3. Add Fillings: Add chopped vegetables, cooked chicken (if using), and shredded cheese into the egg mixture. Stir everything evenly.
  4. Fill Muffin Tray: Pour the mixture into each muffin cup, filling about 3/4 full to allow space for rising.
  5. Bake: Bake in the preheated oven for 18–22 minutes, or until the eggs are fully set and lightly golden on top.
  6. Cool and Serve: Remove from oven and let cool for 5 minutes. Carefully take out the muffins and serve warm or store for later.
    High Protein Egg Muffins Recipe

Notes

  • You can store muffins in the refrigerator for 4–5 days in an airtight container.
  • They can be frozen for up to 2 months and reheated when needed.
  • Customize freely with vegetables, meats, or cheeses based on your preference.
  • For a keto version, skip milk and use full-fat cheese.
  • Do not overfill muffin cups to avoid spilling during baking.
  • These muffins are perfect for meal prep, breakfast, or healthy snacks.
High Protein Egg Muffins Recipe

Nutrition Information (per serving, estimated):

Calories: 90–130 kcal | Carbohydrates: 2–4g | Protein: 8–11g | Fat: 6–9g | Saturated Fat: 2–3g | Sodium: 120–250mg | Potassium: 150–250mg | Fiber: 0.5–1g | Sugar: 1–2g | Vitamin A: 10–15% DV | Vitamin C: 15–25% DV | Calcium: 6–10% DV | Iron: 8–12% DV